Knee collapses on the third landing
Valgus on the stick position after three hops — fatigue-driven collapse.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Plyo · Lower Body
Triple Hop and Stick (Single-Leg)
Coaching cues
- Three consecutive single-leg hops; stick the final landing
- Hold the stick for 2 seconds — perfect single-leg position
- Each hop covers maximal distance
- Develops power AND landing control in sequence
Common faults 2
Cannot hold the stick — falls off balance
Single-leg stability insufficient for the stick after three hops.
Overactive muscles
GastrocnemiusTFL
Corrective work
Foam RollCalves↗StretchWall calf stretch↗